Re: I've got a Monster in my Pocket!!!
 

Day 8- M+GW

Football Practice: 10am-12pm

First big practice for the fall season. It was good to see a lot of new guys out, plus some returning vets who've been away for a while. We had a strong turnout, almost 20 guys today. It was a nice change, because it's been way to long since we've had enough to run intersquad drills. I'm all for sprints, flag pulling, and route running drills, but it gets old. It's nice to just play. Bring on the season!

2pm:

3 x WU:

10 OHS w/ pvc
10 hip extensions
10 deadhang pullups (chest to bar)
10 GHD situps
10 ring dips

"Heavy Makimba"

15-10-5 rep rounds
30# dumbell thrusters
squats
burpees

3:12

As Rx'd, "Makimba" calls for 10# dumbells, but I'd have felt ridiculous doing this workout with such a light weight. Originally, I had intended to do 20#, but when it came time to do it I decided, "Screw it, tomorrow's my 30th birthday. I'm doing 30#." Of course, tomorrow is going to be the real fun. I've got I nice birthday MGW planned. It's gonna be a BLAST!

Re: I've got a Monster in my Pocket!!!
 

Day 9- MGW

3 x WU:

25 double unders
20 OHS w/ pvc
15 hip extensions
10 chins w/ leg raise
5 parrallete HSPU's

"30th Birthday WOD"

30 min AMRAP
400m run
30 pullups
30 pushpress, 95#

5 rounds + 200m

This was a fun one, though I didn't have a clear goal going into. I rolled through the first round in about 4 min. At that point, I decided to shoot for 6 rounds; 5 minute rounds seemed very reasonable. Unfortunately, round 4 hit me like a ton of bricks. I had some trouble getting my wind back going into the run on round 5 and had to stop and walk for about 50m to catch my breath. All in all, not bad.

Re: I've got a Monster in my Pocket!!!
 

Happy birthday!!! :)

I just turned 30 a couple months ago. I feel healthier and stronger than I've ever felt!

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Carla Tremblay;384997]Happy birthday!!! :)

I just turned 30 a couple months ago. I feel healthier and stronger than I've ever felt![/QUOTE]

For real, I wish I would have been this serious about fitness when I was 14.

Re: I've got a Monster in my Pocket!!!
 

Day 10-W

3 x WU:

10 OHS w/ pvc
10 hip extensions
10 deadhang pullups (chest to bar)
10 GHD situps
10 ring dips

"CrossFit Total"

Squat
405-425-455(PR)
Press
175-195(PR)-205(x)
Deadlift
455-475(x)-475(x)

Total=1105(PR)

Re: I've got a Monster in my Pocket!!!
 

Day 11-W

3 x WU:

10 OHS w/ oly bar
10 hips extensions
10 deadhang pullups (chest to bar)
10 GHD situps
10 ring dips

"Albany CrossFit August Challenge"

10 min AMRAP
75# OHS

200 reps

This was an unscheduled weightlifting day. Normaly, today would be a monostructural day, and I may hit the pool after work. I was asked to give this challenge a try, and today seemed like the best fit. It gives me enough days to recover that I can try again on Sunday, on the off chance that someone tops my score. My friend Glory hit 150 on Tuesday, which means-at the moment- the mens and womens title for this challenge are coming home to CrossFit BWI.

Re: I've got a Monster in my Pocket!!!
 

Day 12- MGW

3 x WU:

25 double unders
20 OHS w/ pvc
15 hip and back extensions
10 chins w/ leg raise
5 parrallete HSPU's

"2007 CrossFit Games Hopper"

1000m row
5 rounds
25 pullups
7 push jerks, 135#

15:45

Ouch, doing this the day after all those OHS's was not fun. This was my first time attempting this WOD; I like it. My pullups weren't feeling very strong today; I actually had to break up every set. That's unusual for me; I should have been able to get at least the first set, if not the first two, unbroken. I guess the last two days have left my shoulders a little worn down.

Re: I've got a Monster in my Pocket!!!
 

Man, I wish I was built for squatting those numbers!

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Anthony Bainbridge;388588]Man, I wish I was built for squatting those numbers![/QUOTE]

It's funny you say that, because I've always thought it was strange that you don't squat more-considering how much you deadlift. I think it's a hold over from back in the day, when I used to get my workout routines from Muscle&Fitness. I used to do leg presses like it was my job. I was pressing 800 for reps before I even knew how to do a deadlift. I'd love to have me a 3 x BW deadlift. I'm close, though; I've been teetering on the edge for the last six months. I just need to add about 25 lbs. to my PR, that and get my weight back under 170.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

30 HSPU's
40 pullups
50 1.5 pood kettlebell swings
60 GHD situps
70 burpees

15:52

I moved this weekend, so I haven't worked out since Friday (although I don't think I would consider the last three days REST days). To make matters worse, I've been living off a steady diet of fast food, pizza, subs and Dunkin Donuts during that time (plus one marathon session of beer pong, on the last night in the house). I was worried about how I'd perform after destroying myself all weekend, but I think my time was respectable.

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Christopher G. Woods;388971]It's funny you say that, because I've always thought it was strange that you don't squat more-considering how much you deadlift. I think it's a hold over from back in the day, when I used to get my workout routines from Muscle&Fitness. I used to do leg presses like it was my job. I was pressing 800 for reps before I even knew how to do a deadlift. I'd love to have me a 3 x BW deadlift. I'm close, though; I've been teetering on the edge for the last six months. I just need to add about 25 lbs. to my PR, that and get my weight back under 170.[/QUOTE]

See, I look at it the other way around - you should be deadlifting more because your squat is so high! :D

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Anthony Bainbridge;391195]See, I look at it the other way around - you should be deadlifting more because your squat is so high! :D[/QUOTE]

agreed

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

5 rep deadlifts
225-275-315-365-385-405(1)-405-425-445(1)-445(x)

10 rep hang power clean and jerk
135-155-175

I've been slacking this week, so today we went nice and heavy.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

"Heavy Fran"

15-12-9
thrusters, 135#
weighted pullups, 45#

10:08

The hardest part of this workout, by far, is holding onto the dumbell with your feet. After I was done, I told Ryan I thought I could probably have shaved off two minutes if I'd used my harness. His reply, "Yeah, but that ain't legit." I don't know how much I agree with that. Of the three video's I've seen, only David Ley didn't use a harness. I was able to do all of the thrusters unbroken, which makes me even less happy about my time. I'll probably hit this again in a few weeks.

Re: I've got a Monster in my Pocket!!!
 

I thought the original "heavy fran" was still 21-15-9? Either way, give this one a shot:

21-15-9 of:
BW Thrusters
50%BW Chinups

That's sorta heavy. :D

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Anthony Bainbridge;393487]I thought the original "heavy fran" was still 21-15-9? Either way, give this one a shot:

21-15-9 of:
BW Thrusters
50%BW Chinups

That's sorta heavy. :D[/QUOTE]

Ouch!! Sounds fun though.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

25 double unders
20 45# OHS
15 hip and back extensions
10 chins w/ leg raise
5 parrallete HSPU's

5 rounds
7 parrallete HSPU's
21 kettlebell swings, 1.5 pood
42 double unders

16:59

Really week time for this workout. I actuall did this workout because I thought it would be something light after the heavier stuff I've been doing the last few days. I did not give it the credit it deserves. I also overslept this morning, so I'd only been up for an hour. Let it be known, I am not a morning person.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

"Albany CrossFit September Challenge"

10 min AMRAP, two person team pullups, only one person working at a time, both team members must use the same bar space

I hit this with Christa Solomon, one of an amazing group of ladies from Team BWI that we're preparing for the 2009 games. We knocked out 262 reps (see my sig for video); I did 153, for my part. I'll be doing this again in a week or so, with CrossFit BWI founder Ryan Thompson, for the men's pairs.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hips and back extensions
10 deadhang pullups
10 GHD situps
10 HSPU's from floor

"Linda"

10-9-8-7-6-5-4-3-2-1 rep rounds
1.5 BW deadlift
BW bench press
.75 BW squat clean

20:08

No PR today (PR=14:51). This sucked. There's definitely something holding me back right now. I've been posting way to many week times lately. I'm shifting my diet back to what I was doing in the spring. Solid 3-5x fat zone, 50% carbs from fruit, 25% vegetables, 25% grains. I don't care what anyone says, it's what gets me the best numbers. I also feel like I've got some mental blocks right now. My watch stopped at 1:07 while doing the first set of squat cleans; luckily I was videoing, so I didn't have to start over. Anyone who's followed this log knows I have a love/hate relationship with my watch. I like to be able to see where I'm at during the workout; it also makes it a lot harder to procrastinate when you can see how long your procrastinating. I need to get over this. I need to keep going as hard as I can no matter what the situation. I've been feeling a distinct lack of determination during my workouts lately; this has to stop. I had some other things go against me today. I made a poor choice by using bench that was too high and didn't allow me to place my feet firmly on the ground. I didn't think it was an issue until the round of 4 when, due to the large amount of sweat both on the bench and on my back, I unracked the bar and proceeded to slide sideways off the bench. Unfortunately, because I was benching in a cage and because of the height of the safeties, I couldn't just clean the bar back up to the rack. I had to unload the bar, rerack and then reload it; this cost me about a minute and a half and a good deal of momentum to boot.

Re: I've got a Monster in my Pocket!!!
 

I hope you'll figure out what's holding you back, you'll be out of control when that's solved.

Heavy fran is calling me soon :D

Re: I've got a Monster in my Pocket!!!
 

[QUOTE=Richard Vanmeerbeek;396175]I hope you'll figure out what's holding you back, you'll be out of control when that's solved.

Heavy fran is calling me soon :D[/QUOTE]

Thanks Richard

I realized I forgot to post my weights for "Linda".

265 dead
175 b press
135 cleans
BW= 172

Re: I've got a Monster in my Pocket!!!
 

There's this little hill loop across the street that's been calling to me since I moved in last week; I've actually included it in some of the routes I've mapped on mapmyrun to make up odd distances. It's an almost perfect 500 meters, and includes a very vicious hill. Depending upon which direction I go, it starts with ~30m at a slight decline, then 100-125m slight inlcine, another 100m slight decline, then the vicious hill, which is about 100m at a 30-40% incline. It then evens off for about 50m, before the final 100m decline at about a 20% grade. Today, I did that and then reversed course for a total of 1000m.

2 x 1000m hill run w/ 5 minutes rest between

4:56.94
4:56.56

Now that's consistency!

Re: I've got a Monster in my Pocket!!!
 

Warm-up:

3 x 10 seconds each
tuck sit
L-sit
tuck planche

50-40-30-20-10 situps (abmat, prone, unanchored)
paired with
10-20-30-40-50 pushups

10:37

I was going to go to the pool today, but couldn't get my lazy *** out the door in time to do it before work. I might go after, but decided to do a little workout at home just in case. Tomorrow is a rest day, and I'll probably swim or do something monostructural on Friday. I'm not going to be able to make it out to Brookeville on Saturday for the Tactical Strength Challenge, which is disappointing. I'm still going to do it, though. It won't be sanctioned, but who cares. It'll be more fun to do it at BWI, anyway. Sunday, I've got three games, plus a nasty Burpee/GHD situp workout I have planned for everyone at the afternoon session. Monday is a rest day, then hit the men's side of the Albany Challenge on Tuesday, then another rest day before jumping back onto the main page program until the MAHC.

Re: I've got a Monster in my Pocket!!!
 

Yesterday, I went to the pool. Didn't do a specific workout, just worked on my swimming for about 45 min. Focused on form and trying to lengthen my stroke. I still have problems with the breathing; I really don't like t exhale underwater. I just can't seem to get the air out as fast as I want to.

Today, it had been my intention to compete in the International Tactical Strength Challenge. However, I decided I couldn't afford to take the time off of work to travel to Brookeville today. Instead, I just did the three events at CrossFit BWI.

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

3 attempts, ME Deadlift

455-475(x)-475

Max reps, deadhang pullups

20

5 minutes, as many reps as possible, 16kg kettlebell snatch

120

Overall, I guess this isn't too bad. I wanted to hit a new PR on the Deadlift today, but I guess I'll have to wait. It's the first time I've hit 475 since spring, which is good. I had no solid goal for the other two events. 20 deadhangs isn't bad; I'm going to try to up this at least once a week, from now on. I think I could have done more on the KB snatch. I didn't have enough tape with me to do both hands, so I only taped my left (still torn up from Albany Challenge). Since I'm doing the Albany Challenge again on Tuesday, for the men's pairs, I was a little paranoid about tearing up my right hand. I think I may have held back a little because of that. I liked all three exercises and will probably use them as bonus work, along with other things, when I go back to doing the main page WOD's next week.

Re: I've got a Monster in my Pocket!!!
 

Had games in both of my teams flag leagues this morning. Afterwards, I challenged the 1pm CrossFit BWI crew to this gem.

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees
25 GHD situps
20 burpees

12:26

I was kind of hoping for sub 12 min, but this ain't bad. GHD situps were kicking my butt by the end.

Re: I've got a Monster in my Pocket!!!
 

Didn't get a chance to post yesterday.

Afternoon:

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

"Albany CrossFit September Challenge"

10 minutes, as many reps as possible, team pullups, only one team member working at a time, both team members must use the same bar space

Last week, Christa Solomon and I posted 262 reps in the male/female category. This week, Ryan Thompson and I raised the bar by hitting 285 reps in the male/male category. I pulled 140 reps, which means Ryan outperformed me by 5 reps. We might have to do this again before the end of the month. One, so I can fix that, and two, so we can break 300.

Evening:

10 rep bench press

135-155-175-195-205-215

This isn't a big exercise in CrossFit, but I used to be able to bench 2 x BW. I'd like to get that back.

Night:

5 rounds, 30 reps each
thrusters, 30# DB's
double unders
abmat situps (unanchored)

16:14

For all intents and purposes, this is basically "Annie" + 150 thrusters. I made one of my clients do this earlier in the day (except with 10# and single unders) and decided I wanted to try it.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

"Grace"

30 clean and jerks, 135#

1:49 (PR)

I'm jumping back on the main page WOD's for the first time in several months. This was a great way to make my return, beating my previous PR by 44 seconds.

Re: I've got a Monster in my Pocket!!!
 

And what a way to make a come-back ! Damn good PR.

Re: I've got a Monster in my Pocket!!!
 

Thanks, Richard; I've felt that sub 2 inside for a while. For some reason, I just haven't done Grace since early spring. It felt real good to finally get it.

Did a little workout after I got done with my clients.

3 x WU:

25 double unders
20 squats
15 45# good mornings
10 chinups w/ leg raise
5 HSPU's

tabata HSPU's
1 min rest
tabata pushups
1 min rest
tabata push press, 45#

HSPU's
14-8-6-4-5-3-3-3
pushups
25-17-12-11-11-10-10-11
push press
23-23-15-12-15-12-13-13

tabata=25
total=289

I hope there's no pressing in tomorrow's WOD. ;)

Re: I've got a Monster in my Pocket!!!
 

Well, I got my wish.

1pm

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

5 x max rep deadhang pullups, 2 min rest between sets

17-15-12-10-10

3:45pm

7k run

40:12

There's no 5k route in my new neighborhood, so I did the 7k I'd already mapped. I live in the valley, so it's loaded with nice brutal hills. Joyous.

Re: I've got a Monster in my Pocket!!!
 

That's a wicked Grace time - congrats!!

Jodi and I tried the chinup challenge - 298. Jodi kept us in the game - I have a wicked flu and have slept 26 hours in the past two days. We might try again when I'm feeling better.

Re: I've got a Monster in my Pocket!!!
 

Anthony, that's nuts...298?! Please tell me you got that on video. Christa and I are definitely going to have to make another run at it. I really want to crack 300. I don't know how many more attempts my hands can take, though.

3 x WU:

10 45# OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 parrallete HSPU's

"Filthy FiftY"

50 box jumps, 24"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wallballs, 20# ball to 10' target
50 burpees
50 double unders

25:45

I don't think this is a PR for me, but I can't seem to find any of my previous times recorded anywhere. Anything that involved shoulders was killing me today, after the bonus work I've been doing the last few days. The box jumps felt exceptionally laborious as well, probably from the running yesterday. On the bright side, I have two games on "rest day" tomorrow, which means I don't have to do another workout today. WOOHOO!!

Re: I've got a Monster in my Pocket!!!
 

Sorry, no video, but there were several witnesses. :p

Our goal was 320, but I lost pace on the 7th minute and crashed hard. Luckily Jodi kept pace and finished with 162. Took me about 30 minutes to recover with a lot of dry heaving. I'll be happy when I shake this flu. :(

Re: I've got a Monster in my Pocket!!!
 

Nice, what was your strategy for the pace? Were you trading sets of 8, or something along those lines?

Re: I've got a Monster in my Pocket!!!
 

Yeah, that's how we started out. 8-8-8-8, break until the minute was up. But when we lost pace (went over the minute to get 32), we just went back and forth non stop at whatever reps we could manage.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 ring dips

"Isabel"

30 snatches for time, 135#

2:01!!

Okay, so after my "Grace" the other day, I thought I might be able to something special with this one. I'd never actually done "Isabel" before, so I was thinking, "sub 3 is good, right?" WOW!! You know those days where you finish the WOD and your like, "I can't believe I just did that!" Today just shot right to the top of that list.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

10 45# OHS
10 hip and back extensions
10 deadhang pullups
10 GHD situps
10 parrallete HSPU's

30-25-20-15-10-5
virtual shoveling, 45#
pushups

13:49

I should have been able to get this done faster, but I think it caught me a little off gaurd.

Re: I've got a Monster in my Pocket!!!
 

Sprint work:

Run a 40 yard sprint every 30 seconds for 10 minutes.

Re: I've got a Monster in my Pocket!!!
 

Yesterday.

3 x WU:

10 45#OHS
10 hip and back extensions
10 kipping pullups
10 GHD situps
10 ring dips

"Nicole"

20 min AMRAP
400m run
max effort pullups

27-20-18-12-33

Not happy this score. I finished the last run with 4 min left and decided to let the clock run down to under 1:30 to max out my pullups. I think in the future I'll focus more on the rounds than the pullups.

Re: I've got a Monster in my Pocket!!!
 

3 x WU:

25 double unders
20 45# OHS
15 hip and back extensions
10 chinups w/ leg raise
5 parrallete HSPU's

30 muscle ups for time

6:32

Muscle ups are still a weekness of mine, but I managed to shave 3 minutes off of my last time. After the WOD, I did some extra work. 3 sets of medicine ball plyo pushups, 15 each arm, situps and a cool kettlebell situp that Ryan showed me. It's also been brought to my attention that when I did "Nicole" the other day, I did it wrong. I ran first instead of doing pullups first, which just gives me a good excuse to do it again and improve mt score.